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Tuesday, July 22, 2014

Chris Kresser on Antibiotic Use and Recovery

I guess I missed this when it came out in January...really good advice for using prebiotics and probiotics when you need to take antibiotics!

Antibiotics are not the end of the world for us if we have to take them. I think doctors are starting to get smart and not handing antibiotics out like candy, at least all of the scientific literature tells them they shouldn't be. Are they listening? Probably not.

Face it, antibiotics are here to stay. Take a round of antibiotics and your gut flora may be forever altered, but there are some steps you can take to lessen the impact. The worst way to take antibiotics is to treat them like a normal part of your life and just follow the directions on the bottle.

What I have been saying, and Chris Kresser agrees in this blog post he wrote earlier this year, is that we need to treat ourselves 'extra special' when we are taking antibiotics--and even if we aren't!

Take prebiotics, such as Bob's Red Mill potato starch, alongside the antibiotics.

Eat fermented foods and all the other paleo/WAPF foods you should already be eating.

I'd like to add to these:

Take plenty of prebiotics and eat right ALWAYS. Be ready when disaster strikes. Populate your gut with beneficial bacteria and keep pathogens at bay. The better your gut at the start of the antibiotics, the better it will survive the assault.

Keep this protocol up for months after the antibiotics are gone. You have no idea what happened, so hedge your bets...give your gut flora the best possible chance to recover.

Test your gut flora at some point afterwards. American Gut and UBiome offers home test kits that are simple and you don't need a doctor. Both are under $100. If you end up with serious gut issues, don't mess around with these tests, go to a real doctor and get some real tests that can be professionally evaluated.

I'm living proof that a gut can heal. Back in 2003 I 'volunteered' to take a powerful antibiotic (ciprofloxacin) weekly for 5 months. During that time I developed severe gastritis, GERD, and later fell into the metabolic syndrome (aka 'Gulf War Syndrome') like most of us who did this little experiment. I plodded through life for 6 or 7 years, getting fatter and sicker...taking the baggy full of meds that fat, sick people take. I started a paleo/WAPF diet and within a year was lean, healthy and off all the meds. I didn't know about probiotics or prebiotics, I just followed my instincts...planted a garden, bought a flock of chickens, gave up all the modern foods that humans weren't designed to eat, went hungry frequently, and lifted heavy things (like myself).

Anyway, have a read through Chris Kresser's article of antibiotic use and recovery.

What To Do If You Need To Take Antibiotics

A few years ago, I wrote an article about the often devastating effects that antibiotics can have on the gut flora. While it’s extremely important to avoid unnecessary antibiotic use, what about those who have carefully considered their options and decided that antibiotics are necessary in their situation? Is there no hope for recovering a healthy microbiome?

Need to take antibiotics? You need to read this article.

While having to take antibiotics is never ideal, there are many cases where it is absolutely necessary, and don’t worry – the situation is far from hopeless. It will take some time and effort, but there are many things you can do both during and after a course of antibiotics to minimize the damage and encourage regrowth and diversification of your gut flora.

Probiotics

To some, taking probiotics during a course of antibiotics might seem contraindicated. After all, won’t the antibiotics just kill all of the probiotics anyways? First, keep in mind that probiotics don’t need to actually colonize the gut to be beneficial; even transient strains can have powerful therapeutic effects. There are quite a few randomized, placebo-controlled trials that have demonstrated the effectiveness of probiotic use during a course of antibiotics for reducing side effects and preventing gut infection. (1, 2, 3, 4, 5, 6, 7)
For example, a study on 135 hospital patients taking antibiotics found that only 12% of the probiotic-receiving group developed antibiotic-associated diarrhea, compared with 34% of the placebo group. (8) Additionally, while 17% of the placebo group developed diarrhea specifically from C. difficile, nobody in the probiotic group did.
One interesting study tracked changes in gut bacteria in three different groups of people receiving antibiotics, with one group receiving placebo, one group receiving probiotics beginning after the antibiotic treatment ended, and the third group receiving probiotics both during and after antibiotic use. (9) The group receiving placebo had significantly higher levels of facultative anaerobes (their chosen marker for gut dysbiosis) 20 days after finishing antibiotics compared with baseline, while the two groups receiving probiotics had no significant difference. But even though both of the probiotic groups ended up back at baseline levels, only the group taking probiotics during as well as after antibiotic treatment maintained stable levels of facultative anaerobes throughout the experiment. In the group receiving probiotics only after completion of antibiotic treatment, facultative anaerobes increased significantly during antibiotic treatment, and decreased only after beginning probiotic supplementation. This clearly demonstrates the importance of taking probiotics during antibiotic treatment, as well as after.
Most of these trials used different strains of Lactobacilli, Bifidobacteria, or Saccharomyces boulardii. Lactobacillus and Bifidobacterium are two of the most common genera used as probiotics, so these supplements are readily available in most health food stores or vitamin shops. S. boulardii is actually a beneficial yeast rather than a bacteria, so it’s particularly useful during antibiotic treatment because the antibiotics can’t kill it. S. boulardii is also preferable under these circumstances because there’s no risk of it harboring genes for antibiotic resistance and later transferring those genes to pathogenic bacteria. (10)
Another option for probiotics is a blend of soil-based organisms, such as Prescript Assist. I haven’t located any studies on their effectiveness in conjunction with antibiotics, but based on my clinical experience, I believe they’re a great choice.
As with anything else, the best probiotic to take will depend on a person’s particular circumstances (such as the antibiotic they’re on and the state of their digestive system), but the two supplements I recommend most often are S. boulardii and Prescript Assist. If you don’t do well on either of those supplements or just wish to add more variety, feel free to add in a supplement with strains of Lactobacillus and Bifidobacterium. Do your best to take any probiotic supplement as far away from your antibiotic dose as possible.

Prebiotics

As I’ve mentioned before, prebiotics are much more effective than probiotics at promoting the growth of beneficial bacteria in the gut. Thus, prebiotics are an incredibly important part of any regimen to protect or rebuild a healthy microbiome. During and after antibiotic use, focus on getting plenty of soluble fiber, which feeds beneficial bacteria and is found in starchy tubers, squash, and peeled fruits. It might be best to avoid too much insoluble fiber while your gut is in a compromised state, since it can be irritating to the gut lining.
However, one type of insoluble fiber that can be extremely helpful for supporting healthy gut flora is resistant starch. (11) I’ve talked about resistant starch before here and here, and the easiest way to get a concentrated dose of RS is to use Bob’s Red Mill unmodified potato starch. As with any supplemental prebiotic, it’s a good idea to start with a small amount and work your way up. In this case, you could start with 1 teaspoon and work your way up to 2-4 tablespoons per day. If you find that RS doesn’t work well for you, you might consider trying an inulin-based prebiotic such as this one.
If possible, introduce any prebiotic supplements before beginning the course of antibiotics so your body can get used to them. That way, you won’t have to deal with possible side effects from introducing the prebiotic on top of possible side effects from the antibiotics.

Supporting diversity

As I mentioned in my article about the impact antibiotics have on gut flora, the main difficulty after a course of antibiotics isn’t recovering the numberof flora present; it’s recovering the diversity. As we’ve seen, probiotic supplements can be incredibly helpful for preventing antibiotic-associated diarrhea and lowering the risk of a gut infection, and I recommend continuing with probiotic supplementation for a period of time after finishing your treatment. However, you can’t expect manufactured probiotic and prebiotic supplements to achieve the diversity of an ancestral microbiome on their own.
One of the best ways to expose yourself to more diverse beneficial bacteria is by consuming fermented foods, so I highly encourage you to experiment with a variety of different ferments. These can include kefir, beet kvass, sauerkraut, kombucha, kimchi, and other fermented vegetables or fruits. Keep in mind that foods like yogurt and kefir will probably only have a handful of bacterial strains if you buy them from the store, so homemade is best.
Another way to diversify the bacteria you’re exposed to is by gardening or otherwise getting your hands dirty, although I haven’t seen any research on whether that exposure translates to a more diverse set of gut bacteria.
As far as prebiotics go, just try to get as much variety in your plant foods as you can, in addition to supplementation with resistant starch or another prebiotic formula. Some of the best sources of soluble fiber include carrots, winter squash, summer squash (especially peeled), starchy tubers, turnips, rutabagas, parsnips, beets, plantains, taro, and yuca. Green bananas and unripe plantains (which you can dehydrate to make chips) are good whole-food sources of resistant starch.

Support for the gut and the liver

When antibiotics throw your gut flora into turmoil, the gut lining and digestive function as a whole take a hit too. To soothe your digestive system, it’s a good idea to ramp up your consumption of bone broth and other glycine-rich foods while you’re on antibiotics, and continue to consume these foods after the treatment is finished to promote healing.
If you experience nausea or other digestive upset from the antibiotics, ginger can be extremely helpful for reducing inflammation and calming the digestive system. (12, 13) It’s best to use fresh ginger, and you can easily make ginger tea by slicing it and simmering it in water until the tea reaches your desired strength.
Antibiotics can also take a toll on your liver, particularly if you’re on them for an extended period of time. Not only is the liver is responsible for processing and detoxifying medications, it also has to deal with extra circulating lipopolysaccharides from the increased bacterial death and intestinal permeability. Milk thistle is one of my favorite supplements for supporting liver health, and can be taken in a pill (like this one) or as a tea. (14, 15) Glycine is also important for liver detox, so be sure to drink that bone broth!
I hope you found this article helpful. As always, I’d love to hear from you in the comment section; just be mindful that I’m busy with my book tour right now, and may not be able to reply to your questions. But many of my readers are extremely knowledgable, and I encourage you to take advantage of the free forum in addition to the comments section to bounce ideas and experiences around.

5 comments:

Hei Tim. There has been a week since I did have my baby. But I am feeling something is wrong with my digestion system. Since uke 20 of pregnancy I wake up with white in my tongue and sour taste in my mouth. I was able to wash out the white thing in my tongue. I took it as a pregnancy symptom. Now I am breastfeeding but I feel my digestion have been havoc. Any advice? Specially because I sm exclusively breastfeeding. I am afraid of reflux or Gerd. Thanks so much. I must added I have got problems with constipation after birth.

This is quite outside my area of expertise, but I'd suggest just focusing on your nutrition as much as possible. Eat loads of fiber and RS as well as lots of fruits and veggies of all kinds. Perhaps some probiotics like Elixa or another high-strength type.

Here is a good article on breastfeeding mother's nutrition: http://www.analesdepediatria.org/en/pdf/S2341287916300643/S300/

From the paper, and interesting observation: "We ought to highlight that nutritional requirements are considerable higher during lactation than during pregnancy. During the first four to six months of life, the infant doubles the weight gained during the nine months of gestation. The milk produced in the first four months of lactation constitutes an amount of energy that is equivalent to the total energy expenditure of gestation."

Hei Tim I just wanted to let you know that I bought SBO you advise. I did start with Potato RS sumplement in a smoothie with fruits and oats, but I don't know if I should buy another fiber supplement, if I am doing something wrong or should I follow freetheAnimal smoothie mix. I don't know if I did things worst with RS without SBO.

Lee - I agree with everything Tim says above about nutrition, and remember to drink lots of fluids. Making milk requires food AND fluids, so try to remember to drink some water, juice or milk and have a small nutritious snack *every* time you feed baby.

There are other factors that might be involved. Being pregnant can move our organs around a bit, giving birth can too. But the good news is that breast feeding shrinks the womb back to its normal size & shape, which helps all the other organs get back to normal. You may also have something going on structurally with your lower back or hips, because before birth the body loosens the hips to make birth easier. So, because it has only been a week, don't worry. This will probably pass. Birthing is hard work, but your body knows how to recover, it just takes some time. Follow Tim's advice about nutrition, sleep when baby sleeps and try to go for a gentle walk every day as soon as you feel able. At about the 6 week mark you can maybe consider doing some gentle stretches. There are "baby and me" exercise and yoga classes, too, those will help you bounce back. Above all, don't worry. You'll be fine.

Stinging nettle tea helps to make good, rich milk, it's helpful for constipation and loaded with nutrients. You can probably find it in a health food store quite easily.

Hello. Thanks for answering. I am worried that my whole system has been screwed. During pregnancy since week 21 I did have four episodes of "allergic" reaction the allergy test were negative. Before pregnancy I never had such a reaction. Today 10 days after having my baby I got the reaction. I will follow Tim and your advisemail. Thanks.

About Me...

This is the blog of Tim Steele. I live in North Pole, Alaska...a small town near Fairbanks and just a stone's throw from the Arctic Circle. I've spent the last several years toying with and talking about numerous health interventions such as:

I use all of these simple interventions to stay healthy and lean. Having recovered from full-blown metabolic syndrome, I think that most people can cure themselves of most of their health problems with a focus on dietary and lifestyle choices.

I'm a 21 year US Air Force veteran with a background in electronics, water treatment, industrial controls, power generation, and science. I presently work in a hospital as the Electrical Systems Supervisor. I'm also pursuing a Master's Degree in Biotechnology through the University of Maryland.

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